Totally Transform Your Arms! 5 best arm exercises to strengthen your arms!

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 30 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength.

The verse in Psalms reminds us to keep our bodies strong and able to serve.  "He trains my arms for battle, so my arms can bend a bow of bronze" Psalms 18:34

This TransForm Your ARMS workout would also be helpful to those participating in the July Push-up Challenge! Stronger upper body strength will help to increase the number of push-ups that you're able to do! Remember that the friend able to  show the most improvement in the number of push-ups by the end of July will receive one FREE session!

Can't wait to see the improvement in all of you! Good luck!  I would love to hear your favorite arm exercise!

Blessings,

Caroline

Supercharged High Protein Snacks!

On this first Monday of July, let's try to make the 2nd half of 2015 be your best! Today, let's focus on being thankful for the body that we have and set new goals to ensure we are treating our body with care and respect!

                                   "So whatever you eat or drink or whatever you do,                                                               do it all for the glory of God."    1 Corinthians 10:31

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight. Below are some of my favorite snacks that are high in protein, many of which can be eaten on the go during a busy day.

• 1 cheese stick- 8g
• 4 oz of low fat cottage cheese- 14g
• 1 hard boiled egg- 8g
• 1 cup fat free Greek yogurt- 20g
• 1 cup cooked Edamame- 17g
• 1/2 cup chickpeas- 18g
• 1/2 cup black beans- 20g
• 1/2 cup cashews- 16g
• 3 oz of tuna- 25g
• 2 tbsp of peanut butter- 8g

 Try out these great high protein snacks  and start your healthy lifestyle with a delicious, higher protein nutrition plan!

Chillin’ Cherry Smoothie or Popsicle

Serves 2

·        1 cup coconut or unsweetened vanilla almond milk

·        1 cup plain Greek yogurt or 1 serving vanilla protein powder

·        1 frozen banana

·        1 cup frozen cherries

·        ½ cup frozen zucchini (peeled & chopped in 1 inch cubes)

·        1 tbsp. flax-seed

·        1 tsp. honey or stevia (if needed)

·        ½ cup crushed ice

Blend until smooth – if leftovers put the smoothie mixture in a popsicle mold for a high protein, nutritious snack or treat!

TransFit Super Charged Trail Mix

 1 Cup lightly salted Almonds

 1 Cup lightly salted Walnuts

 1 Cup lightly salted Cashews

 1 Cup dried cranberries or blueberries or gogi berries

½ Cup dark chocolate chips

1 tsp sea salt

 1 tsp cinnamon

You can always toast the nuts in the oven 450 for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place ¼ cup into snack bags and keep in your snack basket!

Homemade protein bar 

Ingredients: 2 & 1/2 cups whole grain oats 1/2 cup natural creamy peanut butter 4 scoops vanilla protein powder 1/2 cup unsweetened almond milk 1 tsp pure vanilla extract 1 tsp cinnamon

Directions: 1. Line a 8×8 dish with wax paper 2. Mix all ingredients by hand 3. Press mixture down into dish, using a spatula to flatten 4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

If you need assistance with healthy meal plans please email me at transfitathens@gmail.com!

Blessings,

Caroline

How to find True Freedom- body.mind. & spirit

July has officially arrived and the theme for this month is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Nurture this hope by getting encouragement from friends and family and making time for prayer and mediation.

Isaiah 26:3 says "You, Lord, give true peace and freedom to those who depend on you-when they trust in you."

Let's find true freedom in Him and honor God in our bodies!

This July I would like to challenge all friends to a July push-up challenge! I would love to help you build arm and core strength, and we're doing that with a contest! This week take a video or picture  of how many push ups you can do in one minute, practice your pushups and maintain consistency throughout the month of July, and retest your one minute pushup challenge the last week of July. The freind able to show the most improvement in arm strength and  do more push ups than at the beginning of the month will receive a free session! Post videos of before and after videos on Instagram and tag @TransFitAthens to qualify and a chance to be featured on the TransFit Instagram page!  Good Luck!

Can't wait to your progress with increasing arm and core strength by doing   push-ups this month while you find Freedom in Him!

Blessings,

Caroline

Quick, Delicious, Dairy-Free Superfood Breakfasts!

Great nutrition is just as important to full body health as fitness! Many friends struggle with getting three balanced meals a day due to the hustle and bustle of daily life! This summer I would love to feature quick nutritious meals that take 30 minutes or less to prepare! This week I'm focusing on high protein breakfasts and the first on the list is the Easy Egg White Omelette! Egg whites are a great source of protein while containing less cholesterol and fat than eggs! With a prep time of 4 minutes and a serving of 4, it is sure to be a meal that the whole family can enjoy!

Easy Egg White Omelette

Serves 4 

Ingredients

• 4 tsp. extra virgin olive oil
• 1/2 small onion, finely chopped
• 4 plum tomatoes, finely chopped (about 1 ½ cups)
• 1 (10 ounce) package frozen chopped spinach, thawed, all excess water squeezed out
• Salt (to taste)
• Black pepper (to taste)
• 12 egg whites
• 2 tbsp. water
• Nonstick cooking spray

  Instructions

1. In a small skillet, heat extra virgin olive oil over medium heat. .
2. Add onions, tomatoes, spinach, and a pinch of salt. Cook until the onion is soft, about 3-5 minutes.
3. Add pepper, to taste, and another pitch of salt; and cook for another minute.
4. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.
5. In a medium bowl, whisk the egg whites, water, and a pinch of salt and pepper until frothy.
6. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat.
7. Add ¼ of the egg whites, swirling to evenly cover the bottom of the pan.
8. Cook until set, about 1 ½ to 2 minutes.
9. Using a rubber scraper lift the eggs up and let the sunny uncooked egg flow underneath.
10. Spoon ¼ of the spinach mixture onto half of the omelet, fold over, and slide onto serving plate.
11. Repeat with remaining eggs and spinach mixture. Enjoy!

Raspberry Vanilla Almond Breakfast Quinoa

The second of the high protein breakfasts for the week is the Raspberry Vanilla Almond Quinoa ! This meal like the omelette is quick, easy, and filling for the whole family. Raspberry Vanilla Almond Breakfast Quinoa is loaded with protein, fiber, and is gluten-free! It is also light and doesn't give you the heavy feeling that many breakfast foods can and it's easy to digest! This breakfast is guaranteed to give you lots of energy for the whole day!

Serves 4

Ingredients

• 1 ½ cups vanilla unsweetened almond milk
• 1 tsp ground cinnamon
• 1/4 tsp. ground nutmeg
• ½ tbsp. raw honey
• 1 cup fully cooked quinoa
• 1 tbsp. sliced almonds
• ½ cup raspberries (or other berries you like)
• Optional: add in a scoop of vanilla protein powder for more protein!

 Instructions

1. In a small saucepan, add vanilla almond milk, cinnamon, nutmeg, and honey.
2. Heat over low heat, stirring consistently until the mixture is combined and warm.
3. Remove from heat.
4. Place quinoa in a bowl.
5. Pour warm milk mixture over top.
6. Add with almonds and berries on top.

Blueberry Cashew Bliss Smoothie

The  last delicious recipe high in protein is the Blueberry Cashew Bliss Smoothie! Not only is this smoothie delicious and can be blended in under 5 minutes, but blueberries are low in calories, rank the highest of any fruit in antioxidants, and provide 1/4 of your daily value of fiber and vitamin C! You can't go wrong with this super food and it will be sure to keep you and the family cool the whole summer! Lyla(age 6) loves this smoothie for breakfast or a snack!

      Serves 1

Ingredients

1 cup almond milk

·        ½ frozen banana

·        1 cup blueberries

·        ¼ cup unsalted raw cashews

·        1 tbsp. flax seed

·        1 cup spinach or any leafy green

·        1 tbsp. chia seed & 5 ice cubes

 Optional: 1 pitted date for added sweetener; 1 serving greek yogurt or 1 serving vanilla protein powder.

Directions

Just blend until creamy!

These three breakfasts all pack a punch of protein and are quick to prepare without sacrificing taste! Whether preparing for your family or entertaining friends you can't go wrong with these recipes! If you need assistance with healthy meal planning please email me at transfitathens@gmail.com. Visit my website at www.transfitathens.com for details about nutrition consulting.

Blessings,

Caroline

Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body. 1 Corinthians 6

Beach Body Bootcamp Workout! No weights needed!

My family and I just returned from an amazing beach vacation! This week we were all able to relax, focus, and recharge  and now we are ready to continue strong for the summer ahead. Restoration is so essential for whole body health and can give you renewed energy in all aspects of life!  Our health is such a gift! God has given us an amazing temple and in all areas let's honor Him with our bodies.

Matthew 11:28-29 “…Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.” 

Here are a few pictures of our beach getaway below!

So much fun!  All the fun in the sun made me think about a workout that could be done in the the sand and could be done without the hassle of weights and gym equipment.  BEACH BODY BOOTCAMP WORKOUT!  Although it can be difficult to find time to exercise during family vacation, this workout will is one that the whole family can do together and you don't need to bring anything (no weights necessary)! Whether on the beach, at the lake, by the pool, a hotel or wherever you may be, complete this anywhere workout and feel GREAT the rest of the day! With Fourth of July right around the corner this will be an awesome workout to do before or after your family fireworks!

             For those of you at the beach here are some helpful sand tips:

• Try exercising with bare feet to give your feet and ankles a workout. But, if you have a history of weak ankles, wear shoes.
• Always wear sun protection.
• Make sure to drink water!
• Check your training area for any sharp or hidden objects.
• Knock it out and enjoy a great workout with the family!

Blessings, Caroline

Turn Up the Heat: Light a Fire this June in YOU!

Time to turn up the heat! In the TransFit Studio, your homes or vacation destinations! I love the theme for the month of June! Turn Up the Heat- Light a Fire in Me!!!  My prayer for each of you this month is that we have a flame of passion for whole body health! Enjoying exercise, eating nutritious foods, drinking water and staying focused on what really matters in this life . I know many of you are in and out of town the next two months but try to get in 2 strength workouts, and 3-4 cardio workouts each week. I have many workouts posted on the blog you can do! www.transfitblog.com

Please message me if you are in town and would like extra workouts in the TransFit studio! I am excited to see you this week as we light a fire- body.mind.spirit!

TRANSFIT SUMMER SCHEDULE 

TUESDAY, WEDNESDAY, THURSDAY

6am

8:30am

9:30am (TransFormers)

10:30am

11:30am

or by appointment

Summer Packages are a great way to stay committed to your health- you can start a package at anytime!

TRANSFIT SUMMER FITNESS PACKAGES

Looking to jump-start your body, mind, & spirit for a successful Summer 2015??? The TransFit packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The packages will get you on the right track to make 2015 the best year yet!

COMMITT TO YOUR HEALTH PACKAGE

3 month commitment 3-Once-a- month- 25 minute consultations with body composition (body fat % & measurements)

TransFit Advanced Fitness Guide Binder

 4 weeks healthy meal plans & recipes 3 month exercise plan 2015 Spring/Summer Goal Sheet

Accountability Chart

Once a week at home checkin’s & accountability via email

Weekly Phone/Email Support

$95/ per month

Will be emailed directly to you in PDF format

ADVANCE YOUR FITNESS PACKAGE

3 month commitment

All of the above PLUS -  8 at home workouts per month (2 per week)

$115/ per month

MAXIMIZE YOUR FITNESS PACKAGE

All of the above PLUS - 2 Transformer in studio workout sessions

$215/ per month

Weekly Healthy Family Meal Planning

$40/month

Email TransFitAthens@gmail.com to sign up

Blessings, Caroline

​For our God is a consuming Fire.... Hebrews 12:29​

Strawberry Shortcake Smoothie

Are you racing out the door with your kiddos trying to finish these last days of school with a smile?  Deep breaths... the end of school days is in sight!! Of course we want to send these little ones to school with a nutritious breakfast filled with vitamins, minerals, and protein to fuel them for a strong finish to the school year! A good breakfast is the best way to start your morning. It gives you energy and focus for the day ahead, and can be a time to try delicious new recipes. One smoothie I served my family  this week was a Strawberry Shortcake Smoothie. My kids love it because it feels like dessert for breakfast, and I love it because it is an easy way to get them  a serving of fruit and protein in on the go.

Strawberry Shortcake Smoothie

Ingredients:

1 cup unsweetened vanilla almond milk

½ frozen banana

1 cup frozen strawberries

1 tsp cinnamon

1 cup vanilla Greek yogurt or 1 serving vanilla protein powder

1 tbsp ground flax-seed

**1 tsp maple syrup or stevia drops (optional)

1/2 cup crushed ice

(top fresh strawberries and unsweetened coconut flakes) &  a few  vanilla wafers

Blend until smooth

• Optional: honey or other sweetener, to taste

Directions:

Add ingredients into the blender in the order they are listed. Pulse until smooth. Serve and drink immediately.

Add vanilla protein powder for an extra boost of protein to keep you feeling full for longer or to use as a post-exercise drink.

Let me know if you family enjoys this delicious, nutritious breakfast treat!

Remember to use His strength in these last weeks leading up to summer! You can do it!

" I can do all things through Him who gives me strength. Philippians 4:13

Blessings,

Caroline

Advance Your Appetite

Happy Spring! Even though it already feels like summer!! Spring is a great time to try new recipes. Lots of fresh fruits and vegetables fill the stores, and farmers markets are beginning to pop up throughout town. This gives you a great opportunity to stock up on local produce and advance your appetite for healthy food!

Above you can see a chart showing which fruits and vegetables are in season during specific months. In April & May, Artichokes, Asparagus, Beets, Brussels Sprouts, Bok Choy, Cherries, Chives, Grapefruit, Fava Beans, Leeks, Oranges, Peas, Radishes, Spinach, Strawberries, and Watercress are all in season! The variety of textures and flavors of these foods makes for some delicious meals.

Another way to manage your diet is to focus on portion control. You don't have to completely cut out desserts or sweets, you just need to focus on small servings of them and choosing healthier dessert options where possible. Try this healthier banana pudding below and let me know what you think!

Healthier Banana Pudding

Serves 16-20

• 2 cups lowfat milk
• 1 large box instant vanilla or banana cream pudding mix
• 1 container of Tru Whip (healthier version on cool whip in freezer section)
• 1 (12-ounce) box mini vanilla wafers
• 4 bananas, sliced
• Cinnamon for serving

Directions: 1. Mix together the milk, pudding mix, and ¾ container of Tru Whip until smooth. 2. In a 4 oz mason jars, place 4 small wafers, then layer ¼ pudding mix, then sliced bananas, and another ¼ pudding mix. Top with a few mini wafers and sprinkle with cinnamon! Refrigerate for at least another 30 minutes before serving. Serving size is they key in this healthier version of the tasty treat! Enjoy!

If you have any questions or would like a TransFit Healthy Family Meal Plan or a Commit to Your Health Fitness Package please email me at transfitathens@gmail.com.

Blessings,

Caroline

How to have a healthy, joy-filled Easter!

As a child, I always loved Easter. I loved the egg hunts and the Easter baskets, but most of all I loved being able to do these things with my family. As I grew up, I noticed that in stores Easter started seeming less about our risen Savior and more about gifts, prizes, and candy. I could walk down the grocery aisles and see shelf after shelf of sweet tarts and chocolate bunnies. These bunnies always seem so promising on the outside but are hollow inside, much like Easter is becoming to many families. This Easter I challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! Praise!

"It is not good to eat much honey, nor is it glorious to seek one's own glory" Proverbs 25:27

There are so many ways to make Easter a healthy, fun day for your family!

1. Having an Easter egg hunt? Fill the eggs with small toys like army men or bouncy balls, sea shells, stickers, temporary tattoos, secret notes, or any coins you may have lying around the house.
2. Can't decide what to put in an Easter basket? Make a fun theme for each of your kids and fill the basket with items accordingly. If your child's spring break is after Easter, try a beach basket filled with toys for the sand and a towel. If your child loves making art, like my Lyla does, fill their basket with coloring books, markers, stickers, etc. If your child likes getting their hands dirty, include some flower pots and seeds in their basket. If you've got a sports fan on your hands, toss in a football and then get some practice in the backyard later.
3. Need some cute snack ideas? Try the following recipes!

   

   Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

   

   Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

   

Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Toss in olive oil, sea salt, and freshly ground pepper. Bake for 15 minutes in a 415 degree oven.

Above all remember to give thanks to God for a wonderful day spent with family, friends, food, and love.

"So, whether you eat or drink, or whatever you do, do all to the glory of God" Corinthians 10:31

Blessings,

Caroline

The Importance of Calcium

Growing up I was constantly reminded how important calcium is for bone strength and for a healthy diet. My mom asked me to drink a glass of milk every day or eat yogurt to make sure I was getting enough of this vital nutrient. Unfortunately, as I got older this became more difficult. Approximately 65% of humans have a reduced ability to digest lactose after infancy. Most of these people are able to consume small amounts of dairy, but consuming too much can often result in abdominal pain, bloating, flatulence, diarrhea, and nausea. In addition some dietary choices, like being vegan, necessitate the elimination of animal products from meals.

However, calcium is essential as we age, especially for women. About 8 million American women have osteoporosis, which is the development of pores in the bones which cause them to become very fragile. Women reaching or past menopause are at a higher risk since estrogen levels are dropping. Approximately 1 in 2 women over the age of 50 (nearly 50%!) will break a bone because of osteoporosis.

Good lifestyle habits including exercise and maintaining a healthy weight can reduce the risk of osteoporosis, but one of the most important things is to make sure you are getting enough calcium in your diet! The US Department of Health Services recommends 1,300mg per day for females ages 9-18, 1,000mg per day for females ages 19-50 (unless pregnant), and 1,200mg per day for females ages 51 and older.

So what calcium rich alternatives to dairy are out there?

1. Non-dairy Milk: Almond milk, soy milk, and rice milk can be found at most grocery stores today and can be rich in calcium, especially if fortified. Calcium fortified almond milk contains 451mg of calcium per 1 cup serving, and just 90 calories. Calcium fortified soy milk contains 299mg of calcium per 1 cup serving, and 80 calories. Calcium fortified rice milk contains 283mg of calcium per 1 cup serving and 113 calories.
2. Tofu: Tofu is made by extracting protein from soy milk, and is used as a popular meat substitute among vegetarians and vegans. With 1/2 cup serving tofu, you’re getting 434mg of calcium plus lean protein for 94 calories.
3. Tempeh: Tempeh is essentially fermented soybeans compacted into patties and used as a meat substitute. With a 1/2 cup serving of tempeh you'll get 92mg of calcium, lean protein, and fiber for 160 calories.
4. Edamame: These green soybeans are available fresh or frozen at most stores and make a great snack or addition to a meal such as stir fry. A 1 cup serving contains 98mg of calcium and 189 calories.
5. Collard Greens: This leafy vegetable can be used as a wrap or cooked and served as a side dish. A 1 cup serving (cooked) contains 268mg of calcium and 63 calories.
6. Spinach: Spinach packs a surprising calcium punch, delivering 241 mg in just a 1/2 cup cooked portion, making it perfect for salads or in smoothies.
7. Okra: Okra is high in fiber, low in calories, and packs plenty of vitamins and minerals, including calcium. A 1 cup serving (cooked) contains 123mg of calcium and 35 calories.
8. Broccoli: A 1 cup serving of this versitile vegetable contains 62mg of calcium and 55 calories.
9. Arugula: Add some arugula in your next salad as a 1 cup serving contains 32mg of calcium and only 5 calories.
10. Canned Fish: Canned fish is a great item to add to your grocery list- it's inexpensive and a great source of both lean protein and omega 3's. Per 3 ounce serving, canned sardines contain 216mg of calcium and 166 calories. Canned mackarel contains 205mg of calcium and 133 calories. Canned salmon contains 181mg of calcium and 118 calories.
11. Dried Figs: Dried figs are a sweet snack that provides a small boost of calcium. A 1/2 cup serving contains 150mg of calcium and 186 calories.
12. Fortified Orange Juice: Fortified orange juice is another beverage you can consume to increase your calcium intake- just watch the sugar content! A 1 cup serving contains 300mg of calcium and 117 calories.

Here is one of my new favorite smoothies that is loaded with extra calcium!

TransFit Almond Dream Serves 1

Ingredients:

• 1 cup Vanilla Unsweetened Silk Almond Milk
• 1 serving Chocolate protein powder
• ½  frozen banana
• 1 tsp+ cinnamon
• 1 TBSP Chia Seed
• 1 cup peeled & chopped zuchinni (keep these in freezer in chunks)
• 12 almonds (should be 1/8 cup)
• 1 tsp Vanilla extract
• 5-6  ice cubes
•  ** can add 1-2 drops Stevia liquid or 1 TBSP honey or 1 pitted date for added sweetness!

–Blend, Serve & Enjoy

Blessings,

Caroline

Maximize Your Motivation in March!

February is coming to a close and I am so proud of all the hard work & dedication I've seen this month! I love hearing from all my friends on how their training and nutrition programs are going. You haven't let cold weather slow you down and you've stayed committed to your goals!

This month, I've especially loved the opportunity to reach out to more people than I ever thought possible. Last week I was able to speak to a group of young women about proper nutrition, exercise, and faith.

We did a quick body weight workout, then focused on the power of positive thinking and with help from God's strength we can acheive our life goals.

We discussed how college can be a difficult time for a lot of women since there is such pressure to fit in, get a high GPA, and have a great figure while doing it. Even when college is finished, life's challenges continue. God has a plan for us all though, and we must have the strength to follow it.

"For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future." -Jeremiah 29:11

In March, plan to stay motivated and committed to your health. I will be offering  Maximize Your Motivation in March packages:

Maximize your Motivation for March Package A - $75

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

Maximize your Motivation for March Package Plus- $95

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

25 minute consultation for body composition and assessment

All these items (except the consultation) will be emailed to you directly. If you are interested, please email me at transfitathens@gmail.com to get started or click the PayPal link below.

An example of one of the great recipes that can be found on the meal plan is Crockpot Chicken Gyros! These are family friendly and so easy to make since you just have to mix up all the ingredients in a crockpot.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 2 cloves garlic, minced
• 1/4 cup fresh lemon juice
• 1 onion, diced
• 1/4 cup water
• 1 tablespoon extra virgin olive oil
• 3 Tablespoons red wine vinegar
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon lemon pepper

Directions: Spray crock pot with non-stick cooking spray. Place chicken breasts inside slow cooker. Mix remaining ingredients together in a bowl and pour over chicken breasts. Cook on HIGH for 3-4 hours or LOW 6-8 hours. Shred chicken and serve with pocketless whole wheat pita bread, Flat Out Bread,  or lettuce wrap,  sliced tomatoes, sliced onions, sliced cucumbers, lettuce, feta cheese and tzatziki sauce.

Blessings,

Caroline

Healthy Lunch Options On-the-Go

On a long drive with your family? Or maybe the morning was so hectic that you forgot to pack a lunch? Now you're standing outside of a fast food restaurant trying to figure out what you can eat, while keeping your health and nutrition in focus.

We've all been there before, but don't worry! Restaurants today are expanding their menus to meet the health demands of consumers, without sacrificing flavor. When looking for a meal, it's important to not only consider the overall calories, but also focus on getting a balance of carbohydrates and protein to keep you feeling full for longer.

My Top Picks for Fast Food Lunches:

1. Burrito Bowl from Chipotle  Chicken, Brown Rice, Black beans, Fajita veggies, Salsa, lettuce
   Calories- 545 
   Protein- 44.5g
2. Chargrilled Chicken Cool Wrap with a Side Salad from Chick-Fil-A
   Calories- 420 
   Protein- 41g
   Chargrilled Chicken Sandwich with a Fruit Cup
   Calories- 355 
   Sugar- 29g 
   Grilled Market Salad with Roasted Nut/Fruit Blend
   Calories- 260 
   Protein- 27g

   

3. Chicken and Humus Box from Starbucks 
   Calories- 270 
   Protein- 20g
4. Turkey Sausage Wake-Up Wrap from Dunkin Donuts 
   Calories- 210 
   Protein- 13g 
   Bacon Egg and Cheese on a Plain Bagel
   Calories- 460

   Protein- 23g

   

5. Quinoa Salad from Zoes Kitchen 
   Calories- 500 
   Protein- 18g
   Greek Chicken Pita and Fresh Fruit Side 
   Calories- 540 
   Protein- 43g 

Other Healthier Options:

1. Southwest Salad with Grilled Chicken from McDonald's 
   Calories- 390 
   Protein- 28g 
2. Grilled Chicken, Apple, and Cranberry Garden Salad Wrap from Burger King
   Calories- 270 
   Protein- 20g 
3. Grilled Chicken Salad from Dairy Queen 
   Calories- 424 
   Protein- 38g 
4. Berry Almond Chicken Salad from Wendy's (half-sized) 
   Calories- 270 
   Protein- 21g
   Apple Pecan Chicken Salad (half-sized) 
   Calories- 340 
   Protein- 19g 

There are lots of other restaurants out there with healthy options too! Try a meal at Panera, Jason's Deli, Taziki's, or build your own meal at Earth Fare or Whole Foods. Just remember to include vegetables and protein in whatever meal you pick, and to watch the sodium content in your meal. The Institute of Medicine recommends 1500mg as a daily adequate intake level, and recommends not consuming over 2300mg per day. Consuming too much sodium can increase your risk for heart disease, high blood pressure, strokes, and many other issues.

Oftentimes restaurants add salt to meals to enhance the flavor, which is why it's a good idea to try to limit how frequently you eat out during the week. Make it a goal to pack your lunch and pack up healthy snacks so you're not tempted to overindulge. If you are eating out, make it a goal to drink water with your meal instead of soda, and ask for dressings or toppings on the side so you can better control your caloric intake.

Please let me know how I can help! TransFit offers healthy meal planning to help you simplify your lifestyle! Please email me at transfitathens@gmail.com with questions! 

Blessings,

Caroline

Healthy Healing Chicken Soup

This cold weather has me craving something warm and satisfying to eat. Cooking a healthy healing chicken soup is a great way to nourish your body, while also giving you the chance to connect with your family.

Soup is an easy way to get the little people involved in cooking. Porter likes to chop the vegetables and be in charge of stirring the pot while Papah throws the  fresh vegetables into the boiling stock. The good thing about soup is that you can use whatever vegetables and spices you have on hand to add your own twist to it!

Healthy Healing Chicken Soup

Ingredients: 8 Shallots (finely chopped) 1 bunch chopped green onions ( about 1/2 cup) (finely chopped) 1 clove Garlic (finely chopped) 2 quarts Chicken stock (low sodium) 2 cups chopped Celery 2 cups sliced Carrots 2 cups chopped Parsnips (or potato) 1 kosher, or brined  whole chicken (Trader Joes has these organic) (rotisserie chicken if you are pressed for time) 1 cup Mushrooms optional (Baby Bella's are best) 2 Tbsp Herbs de Provance (spice) 2 Tbsp Olive oil Salt & Pepper

Optional: farro or barley or wild rice (1 cup) to add at end

Directions:. Cut up the whole chicken, leave skin on, brown the chicken in large stock pot with 1 tablespoon olive oil (2 minutes each side). Take the chicken out and place it in the bowl and sautéed the chopped celery, onions, & shallot until translucent in large stock pot then add in Herbs de province spice. 3. Add 1 quart heated chicken stock (microwave in glass dish) to sautéed vegetables. Add the chicken back in to the pot and bring to a boil and simmer till the chicken falls off the bone (30 minutes). Take out the chicken carcass and pieces and let cool. Add back in the chopped carrots and parsnips. Then strip the chicken from the bones and skin, add only chopped chicken back to soup. Bring the soup back to simmer add Salt & pepper to taste. Optional - mushrooms, faro, barley or rice. The kids also like bowtie pasta in their soup! 

 If pressed for time- omit the browning of the chicken and add the meat from a rotisserie chicken the soup once carrots and parsnips are tender. Enjoy! 

Blessings,

Caroline

It's Not Too Late to Jump Start Your January!

Many of you have already started setting your goals for the New Year and I'm so excited to see what you will accomplish in 2015! A healthy body,mind, and spirit can seem like an impossible goal to strive for, but you CAN DO IT and I would love to help! 

The first step is eating healthy, which is why I love to start off my year eating lots of fruits and vegetables. A fresh salad will give you the nutrients you need, energizing you to start the year off strong!

January Jump Start Salad

Ingredients:

• 2 cups baby spinach
• 1 oz goat cheese
• ¼ cup  walnuts or sliced almonds
• 1 bartlet pear, ripe
• ¼ cup pomegranate seeds or craisins
• ½ cup raspberries
• ½ avocado (sliced and sprinkled with lemon juice)
• ⅓ c olive oil
• ⅓ c balsamic vinegar
• 1 tsp maple syrup
• pepper

Instructions:    In a jar with an airtight lid, shake the second set of ingredients. Toss with greens & other ingredients & top with cheese last.  Try toasting walnuts/almonds to bring out a rich flavor!  Adding grilled or baked chicken would a great added source of protein!

Exercise is the other main component of a healthy lifestyle, which is why I'm offering new January Jump Start Packages to help you reach your fitness and nutrition goals. Email me at transfitathens@gmail.com with questions.

And last but certainly not least, remember to come in for weigh-ins if you competed in the Holiday Extravaganza! The last day to weigh-in is this Friday the 9th! Get your $$ back, and see where you stack up against the others for cool prize packages.

Start 2015 off strong and you'll be amazed at what you can accomplish!

Blessings,

Caroline

Apple Cider Vinegar- A Natural Cold Remedy!

With all the excitement of the holidays, the last thing you need slowing you down is an illness. Unfortunately, we're in the midst of cold/flu season and additional stress from the holiday season can weaken the immune system. Stay healthy by drinking lots of fluids, getting enough Vitamin C, and getting at least 8 hours of sleep every night. You can also boost your immune system and alleviate cold symptoms with apple cider vinegar.

Apple cider vinegar works to keep pH levels in the body balanced, preventing germs from getting cozy in your nose and chest. Apple cider vinegar can also fight sinus infections, give you more energy, and improve digestion.

The benefits of apple cider vinegar remain no matter how it is consumed, so choose the way that fits best into your lifestyle. Some people prefer drinking a tablespoon of it every day. Some people enjoy mixing it into their morning tea, along with some honey. My favorite way to consume apple cider vinegar is by mixing it into a salad dressing and enjoying the additional nutrients I get from all the vegetables.

One of my favorite salads this time of year is a Raspberry Avocado Spinach Salad with a Raspberry Vinaigrette. The acidity of the apple cider vinegar perfectly balances the sweetness of the raspberries for a crisp, refreshing treat.

Raspberry Avocado Spinach Salad

• 6 cups fresh baby spinach
• 1 pint raspberries
• 1 avocado, diced
• 4 ounces crumbled gorgonzola or goat cheese
• 1/4 cup sliced almonds, toasted
• half a small red onion, thinly sliced (optional)
• raspberry  vinaigrette(recipe below)

Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.

Raspberry Vinaigrette 

Ingredients:

• ½ cup raspberries or 1 TBSP raspberry preserves
• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions:

1. Place all ingredients in a blender and blend until smooth.
2. Adjust honey to taste.

Enjoy and please drink some apple cider vinegar for your health today!!

Blessings,

Caroline

Stop Sugar Cravings- TODAY!

The holiday season is often a time when sugary foods and drinks fill the tables. However, having something sweet with every meal can often leave you feeling bloated, tired, and craving more sugar. Furthermore, over-consuming sugary foods adds unnecessary calories to your diet and can hold you back from reaching your fitness goals. Don't let anything stop you from reaching your goals this season! We need many winners for the Holiday Extravaganza! Follow these tips to help stay on track for the holidays.

1. Reach for fruit. Keep fruit handy instead of reaching for sugary snacks. Fruit gives you the benefit of fiber and nutrients, along with a little bit of that sweetness you're craving.
2. Eat regularly. Eating every 3 to 5 hours can help keep your blood sugar stable and keep you from reaching for fatty foods when you get hungry. Choose protein and fiber rich foods to feel fuller for longer.
3. Plan out meals. Oftentimes we reach for unhealthy foods because they are quick and convenient. Plan out your meals in advance so you're not tempted to do this, and focus on only buying the foods you need for these meals at the store. Let me know if I can help with your family meal planning! email transfitathens@gmail.com
4. Get up and go. Craving sugary snacks while bored or stressed out is very common. Take a break from whatever you're doing and take a quick walk to get moving. Exercising will release endorphins which will reduce stress, helping you fight those cravings.
5. Mix in something sweet with a meal or snack. Throw some fruit in your salad, or mix some dark chocolate chips in with your trail mix to fulfill your sugar cravings without over-consuming.

One of my family's favorite salad's this time of year is this Walnut & Pear Salad! Beautiful for the Christmas season this salad has everything you need to stop sugar cravings!

Walnut & Pear Salad

Prep time:  5 mins

Ingredients:

• 2 cups Arugula or spinach
• 1 oz creamy gorgonzola or goat cheese
• ¼ cup  walnuts
• 1 Bartlett pear, ripe
• ¼ cup pomegranate seeds
• ⅓ c olive oil
• ⅓ c white wine vinegar
• ½ tsp minced garlic
• pepper

Instructions: In a jar with an airtight lid, shake the second set of ingredients. Toss with greens & top with cheese, walnuts,  ripe pear & pomegranate.  Toasting walnut also brings out such a rich flavor!

For these busy holiday nights this season, I love to cook "one dish wonders". The following hummus crusted chicken has roasted vegetables accented by a hint of lemon, and is baked in the oven in one dish. Best of all, my kids love it just as much as I do!

Hummus Crusted Chicken with Roasted Vegetables

 Ingredients:

• 4 boneless, skinless chicken breasts
• salt and pepper
• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 medium onion, chopped
• 1 cup carrots, chopped
• 1 cup hummus, homemade or store-bought
• 1 tbsp. olive oil
• 1 tsp crushed garlic
• 1 lemons
• 1 tsp. paprika

Instructions:

1. Preheat oven to 450 degrees. Prepare one large baking dish with cooking spray.
2. Season the chicken breasts with generous pinches of salt and pepper.
3. In a large bowl, toss the zucchini, squash, carrots  and onion with olive oil and garlic until evenly coated. Season with salt and pepper.
4. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with paprika.
5. Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately with whole wheat cous cous or brown rice.

Blessings,

Caroline

December Client Spotlight: Leah Hobbs

Holiday Extravaganza is well underway and we have over $1,100 in the bucket this year! That's a lot of cash on the line, and it will take a lot of willpower if you want to take home one of the prizes! Our first prize, an awesome gift certificate to Lululemon has just been presented to Leah Hobbs for completing the lemon water challenge! Keep striving for success and keep up with the Holiday Extravaganza for more holiday challenges and more chances to win!

Leah Hobbs has had some amazing willpower these past few months as she has avoided fried foods, sodas and she has exercised daily! Leah has been a client and friend since she moved to Athens over 3 years ago. She has set new goals monthly and she has achieved them!  Recently, Leah has really focused on getting her family eating right and staying active! Hard work does pay off, Leah, and I am so proud of you! Please read Leah's awesome story below-

I hope she will inspire YOU to reach new heights this holiday season!

In her own words...

"I began my journey with Caroline 3 years ago…. Wow!

I knew that I had to find a place to exercise that would hold me accountable, push me and encourage me.  Working out at home was not going so well; I would find other things to do other than exercise.

      It has been a great journey…..the consistency of working out has not only made me feel stronger but has also motivated me to do other things.  I love strength training….two of my favorite exercises are dead lifts and chest press.  I have a love/hate relationship with Cardio, but I am working on that as I try to walk on days that I am not in the studio.  I ran my first half marathon last December.  It was a huge accomplishment crossing the finish line and I was so excited that I was not the last person to finish the race.  I learned to NEVER say …. NEVER.  I workout 3 times a week with Caroline and I walk or jog on 2 other days.

     This last year I have been making some nutritional changes.  Drinking lots and lots of lemon water, making better choices in foods and planning ahead.  These past 6 weeks I decided to give up my Zaxby’s fried chicken fingers and my sweet tea…. a true Southerner.  I don’t miss it at all.  I have been eating lots of protein, fruits and vegetables.   I feel better, have more energy and because of my decisions I am seeing positive results in my body. 

    And so I am excited about continuing my journey to a healthy lifestyle"

Energy Balls

• 1 cup oatmeal
• ½ cup peanut butter
• 1 cup coconut flakes
• 1/3 cup of honey
• ½ cup flaxseed
• 1 tsp vanilla

Directions: Mix ingredients in a bowl and shape into 1 inch balls. Refrigerate until firm, then enjoy!

Blessings,

Caroline

Healthy Thanksgiving Recipes and Tips

With Thanksgiving only a few days away and the Holiday Extravaganza weigh-ins going on, a lot of excitement and energy is in the air. To ensure that you have the best, and healthiest, holiday possible, I wanted to share a few tips and recipes that I use to stick to my goals and hold myself accountable.

Top Three Tips for a Healthier Thanksgiving

1. Load up on veggies! Turkey is an ideal dish to compliment with delicious vegetables. Fill your plate with kale, pumpkin, sweet potatoes, asparagus, cabbage, onions, brussel sprouts, green beans, and mushrooms for some guilt-free goodness. Try to steam as many of the vegetables as possible to ensure their nutritional value is maintained, or roast them with high quality oil. 
2. Limit your alcohol intake choose water instead! With alcohol dehydrating the body, zapping energy, and providing excess calories, keeping tabs on the amount you consume is a good idea. Try to drink 8-10 glasses of water a day to reduce cravings for other beverages, and consider bringing your own beverages to a party so you won't be tempted to drink a sugary concoction. 
3. Steer clear of refined sugar. One of the main sources of calories over the holidays is refined sugar. It can damage the immune system, cause mood swings, and contribute to ailments such as tooth decay or heart disease. Stay away from processed, packaged foods over the holidays and stick to consuming lots of fruits and veggies!

Three Thanksgiving Recipes for a Well Balanced Meal

Finding recipes that are kid-approved and healthy can be a bit of a challenge, especially since I like to shoot for a good balance of protein and carbohydrates, as well as lots of veggies. Luckily these three recipes fit the bill perfectly. Brined Turkey provides lots of protein, Maple Roasted Sweet Potatoes provide some delicious carbohydrates, and then Green Beans with Pomegranate and Toasted Walnuts provides necessary fiber and nutrients.

Brined Turkey

Fire & Flavor’s Apple Sage Brine infuses your bird with delicious holiday flavors like dried apples, cranberries, sage and other holiday herbs. Apple Sage Brine and Herb Brine are my favorites, and I have used them the past four years! This ready-made brine mix is for those busy cooks that don’t have time to mix their own and is so juicy and flavorful!

I place my turkey in a brining bag (large, leak-proof zipper-top bag), which you can purchase at stores like Whole Foods Market, Bed Bath & Beyond or turkeyperfect.com.

Serve a brined turkey at your holiday table this year, and I can assure you that your guests will keep coming back for more!

Maple Roasted Sweet Potatoes

Ingredients:

• 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes
• 1/4 cup  maple syrup, divided
• 1/4 cup extra-virgin olive oil, divided
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon freshly ground black pepper, plus more for seasoning
• 4 large shallots, peeled and thinly sliced
• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.
2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.
3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

Green Beans with Pomegranate and Toasted Walnuts

1. Ingredients

   • 1/2 cup walnuts
   • 1 pomegranate, seeds only
   • 1 1/2 pound green beans (haricots verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

   Vinaigrette Dressing

   • 2 tablespoons flax oil, or olive oil
   • 2 tablespoons coconut vinegar or apple cider vinegar
   • 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion
   • 1 teaspoon dijon mustard
   • 1/2 teaspoon sea salt
   • 1/4 teaspoon pepper

   Directions

   1. To toast walnuts, heat a saute pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.
   2. Seed pomegranate or buy pomegranate seeds.
   3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.
   4. Pour 2-3 inches of water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.
   5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Blessings,

Caroline

FOCUS for the holiday months!

Friends, I hope the start of November finds you ready to clean the slate from Halloween treats and ready to FOCUS on the holiday months ahead. As things begin to pick up for the holiday season, you may find yourself struggling to stay focused on your healthy goals.

"But you, take courage! Do not let your hands be weak, for your work shall be rewarded."

2 Chronicles 15:7

Your hard work will pay off in the coming months if you hold yourself accountable and stay focused on your goals! Colleen Pruitt is evidence of this! She won the September Food Journal Challenge by becoming more organized and diligent when it came to her eating habits.  Colleen wrote in her food journal and turned it in for me to review every week!  Today she continues to try healthy, new  recipes for her family's meals and she encourages her children to eat more fruits & vegetables.

To help others follow Colleen's path and hold themselves accountable to healthy eating, I offer weekly meal plans for only $10. These meal plans can be customized to accommodate gluten sensitivity, vegetarians, etc. Just click the link on my website www.transfitathens.com or email me at transfitathens@gmail.com for more information.

Another way you can hold yourself accountable this holiday season is by participating in the Holiday Extravaganza! Many of you may remember last year's competition, where participants wager $20 that they will maintain or lose weight during the holiday season. Those who keep off the pounds get their money back after New Years, and get the chance to win a basket full of goodies from local Athens establishments, and the grand prize of CASH after the holidays!

More details will be revealed soon, but for now download the following calendar and start challenging yourself to a healthy, happy holiday season!

Blessings,

Caroline

Healthy Halloween Treats

Halloween is just a week away, and often with this holiday comes the desire to binge on candy or sugary snacks. With these healthy recipes, you can feel good about what you're eating and get some of your daily nutrients in! I am here for you if you need help meal planning! Please email me at transfitathens@gmail.com with questions!

Lyla enjoyed making the jack-o-lantern face while I blended the smoothie! Crafts and healthy afternoon snack! Check!

Jack-o-lantern Juice Smoothie

Ingredients:

• 1 cup almond milk
• 1 cup frozen peaches
• 1/2 cup pumpkin purée
• Handful of carrots
• 1 serving vanilla protein power or Greek yogurt
• 1/2 frozen banana 
• 1tbs flax seed
• Crushed ice
• Honey to taste 

Directions:

Blend until smooth. Enjoy!

Looking for a great party snack? Instead of chips or cookies, reach for fruit to make a fun and healthy platter.

Frightening Fruits

Ingredients:

• Bananas
• Chocolate chips
• Clementines
• Celery

Directions:

For the ghosts, take each banana and slice in half. Add a chocolate chip for the mouth. If you have mini chocolate chips use these for the eyes, and if not slice a regular sized chocolate chip in half. For the pumpkins, peel each clementine, making sure to keep the segments together. Cut small pieces of celery and use these as stems.

Monster Mouths

Ingredients:

• Apples
• Lemon Juice
• Peanut butter
• Almonds, peeled

Directions:

1. Slice the apples into pieces that look like lips (just a standard slice will work).
2. Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don't brown.
3. Heavily spread peanut butter on the tops of each apple slice.
4. Stick the "teeth" into the peanut butter of one apple slice.
5. Place an apple slice without teeth on top.

Blessings,

Caroline